Part 1:

8 Minute Rep Ladder 

3 Handstand Push Ups

40 Double Unders 

*Add 3 HSPU per round

Part 2:


Front Squat


You are going to start very fast on the Handstand Push Ups, but try to temper the enthusiasm and avoid the failure stage for as long as possible.  In most cases, going for "1 more" usually isn't worth it.  Stop and rest before you need to.  Weights should be changed after every set of Front Squats.  Add weight before the sets of 3, take weight off before the sets of 6.